Exercises to relieve pain from plantar fasciitisSource: Gstatic
Plantar fasciitis can be a debilitating condition and is a painful problem of the foot creating heel pain. Plantar fasciitis is the medical term for inflammation of the plantar fascia, which are the connective cells in the lower part of your foot. These cells are the ligaments that connect your heel to the front of your foot and support the arch. Many runners or overweight people can suffer from this condition due to the extra stress placed on the feet. The pain is usually worse in the morning when you first try walking or whenever you have been resting for a while with your feet elevated. Staying off your feet and applying ice for 10 to 15 minutes will help to reduce inflammation and swelling.
In order to ultimately get rid of plantar fasciitis long-term means extending the plantar fascia so that the ligaments in the arch are stretched. This will reduce the strain on the heel as you walk.
1. Stand arm's length from the surface of a wall surface.
2. Place the right foot behind your left foot.
3. Slowly and gently, bend your left leg which will tilt you forward.
4. Maintain your right knee straight as well as keeping the heel on the ground.
5. Hold the stretch for 15 to an optimum of 30 seconds and release. Repeat 3 times.
6. Reverse the location of your legs and repeat the bending and holding.
7. Stretch the fascia. Set your toes against a wall surface, maintaining your arch and heel on the floor. Hold this stretch for 10 seconds. Repeat 10 times, 3 or four times daily.
8. Freeze golf balls and massage the fascia. Roll the frozen golf ball under the foot, starting from the front and working all the way to the heel. Put gentle pressure along the surface of the foot holding the pressure on each spot for 15 seconds prior to relocating to the next area. After that, roll the golf ball backward and forward over the entire foot.